The biceps are the major muscles on the upper, front part of the arms. Known as flexors, they are responsible for moving your lower arm toward you. You would recognize this while bringing a spoonful of cereal to your mouth. Bicep blasting exercises involve elbow flexion and you should target your biceps from multiple angles to recruit maximal muscle fibers. Aim for 8 to 12 reps with each exercise.
Barbell Curls
Barbell curls are performed from a standing position with your feet shoulder-width apart. Hold the bar in front of your thighs with a shoulder-width, underhand grip. After tightening your core, lift the bar up towards your chest. Squeeze your biceps forcefully, slowly lower the bar back down and repeat. When you are lifting, keep your back straight, your upper arms still and do not swing the bar for momentum.
Chin-ups
Chin-ups are bicep exercises that also target your back muscles. Jump up and grab a pull-up bar with an underhand, slightly wider than shoulder-width grip. After bending your knees and crossing your legs behind your body, pull yourself up until your chest is bar height. Slowly lower yourself down and repeat. Maintain a straight back and tight core throughout and do not sway.
Hammer Curls
Hammer curls place emphasis on the "belly" of your muscles. This is the middle section that gives your biceps their roundness. Stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing in. While keeping your palms facing in, lift the dumbbells up towards your shoulders. Squeeze forcefully, lower the weights back down and repeat. Maintain a tight core and straight back throughout and keep your upper arms tight against your body. You can also alternate your arms to complete your reps.
Reverse Curls
Reverse curls place emphasis on the brachioradialis, which runs under the biceps and down the front of the forearm. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand, shoulder-width grip. In a controlled motion, lift the bar up toward your chest until your palms are facing forward. Squeeze your biceps forcefully, lower the bar back down and repeat.
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